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  1. #91
    Registered User Darthdingo's Avatar
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    Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
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  2. #92
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
    Dude, you're doing awesome!!
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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  3. #93
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 2 / Week 1

    Wednesday 05-11-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 170lbs x 5
    75% = 195lbs x 5
    85% = 220lbs x 5+ ( did 10 )
    65% = 170lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
    Last edited by Darthdingo; 05-11-2016 at 05:19 AM.
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  4. #94
    Registered User Darthdingo's Avatar
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    That was a fun leg workout
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  5. #95
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 3 / Week 1
    Friday 05-13-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    65% = 105lbs x 5
    75% = 125lbs x 5
    85% = 140lbs x 5+
    65% = 105lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell Row = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
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  6. #96
    Registered User Darthdingo's Avatar
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    Age: 50
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    Phase 2
    DAY 2 / Week 1

    Monday 05-16-16

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 70% @ 80lbs x 5 [B]
    [B] Working set = 80% @ 90lbs x 5 [B]
    [B] Working set = 90% @ 105lbs x 5 [B]
    + First set Last = @ 70% = 80lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-Bar Rows = 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    60lbs x 8
    50lbs x 8
    40lbs x 8
    30lbs x 6
    20lbs x 6
    Last edited by Darthdingo; 05-16-2016 at 05:02 AM.
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  7. #97
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 2 / Week 2

    Wednesday 05-18-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 180lbs x 5
    80% = 210lbs x 5
    90% = 230lbs x 5+ ( did 10 )
    70% = 180lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
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  8. #98
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 3 / Week 2
    Friday 05-20-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 115lbs x 5
    80% = 130lbs x 5
    90% = 145lbs x 5+
    70% = 115lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell Row = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
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  9. #99
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 1 / Week 3

    Monday 05-23-16

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 75% @ 85lbs x 5 [B]
    [B] Working set = 85% @ 95lbs x 5 [B]
    [B] Working set = 95% @ 110lbs x 5 [B]
    + First set Last = @ 75% = 85lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-Bar Rows = 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    60lbs x 8
    50lbs x 8
    40lbs x 8
    30lbs x 6
    20lbs x 6
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  10. #100
    Registered User Darthdingo's Avatar
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    I am sort of impressed with my OH Press progress so far. Doing 110lbs at 5 reps, felt pretty good, and I could have probably done 8. Be curious what my 1RM is ? Maybe 135lbs / 140lbs ?
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  11. #101
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 2 / Week 3

    Wednesday 05-25-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    75% = 195lbs x 5
    85% = 220lbs x 5
    95% = 245lbs x 5+ ( did 10 )
    75% = 195lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
    Last edited by Darthdingo; 05-25-2016 at 05:06 AM.
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  12. #102
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 3 / Week 3
    Friday 05-27-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    75% = 125lbs x 5
    85% = 140lbs x 5
    95% = 155lbs x 5+
    75% = 125lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10
    50lbs x 10

    Barbell Row = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
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  13. #103
    Registered User Darthdingo's Avatar
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    Posts: 1,445
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    DELOAD

    Monday 05-30-16

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 80lbs x 5+


    OH Press = 4 x 10 ( DELOAD )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 4 x 10 ( DELOAD )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    40lbs x 10 / 140lbs x 10
    40lbs x 10 / 140lbs x 10
    40lbs x 10 / 140lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
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  14. #104
    Registered User Darthdingo's Avatar
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    DELOAD

    Wednesday 06-01-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 125lbs x 5
    50% = 140lbs x 5
    60% = 170lbs x 3
    Main Lift
    65% = 170lbs x 5
    75% = 195lbs x 5
    85% = 220lbs x 5+ ( did 10 )
    65% = 170lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 5
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  15. #105
    Registered User Darthdingo's Avatar
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    DELOAD

    Friday 06-03-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10


    Barbell Row = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30lbs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
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  16. #106
    Registered User Darthdingo's Avatar
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    Time for Phase 3 this coming week
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  17. #107
    Registered User Darthdingo's Avatar
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    Phase 3
    DAY 1 / Week 1

    Monday 06-06-16

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 65% @ 80lbs x 5 [B]
    [B] Working set = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 100lbs x 5 [B]
    + First set Last = @ 65% = 80lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10 ( week 2 do 80lbs on 4th and 5th sets )
    80lbs x 10

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Last edited by Darthdingo; 06-06-2016 at 04:52 AM.
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  18. #108
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    Phase 3
    DAY 2 / Week 1

    Wednesday 06-08-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 175lbs x 5
    75% = 200lbs x 5
    85% = 225lbs x 5
    65% = 175lbs x 5

    Front Squat Dumbbells = 5 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10

    Lying Leg Curls = 4 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 5
    Last edited by Darthdingo; 06-08-2016 at 05:17 AM.
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  19. #109
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    Phase 3
    DAY 3 / Week 1

    Friday 06-10-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    65% = 110lbs x 5
    75% = 130lbs x 5
    85% = 145lbs x 5+
    65% = 110lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *

    Barbell Row = 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
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  20. #110
    Registered User Darthdingo's Avatar
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    Age: 50
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    Phase 3
    DAY 1 / Week 2

    Monday 06-13-16

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 70% @ 85lbs x 5 [B]
    [B] Working set = 80% @ 95lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 5 [B]
    + First set Last = @ 65% = 85lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10 ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *
    80lbs x 10 *

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
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  21. #111
    Registered User Darthdingo's Avatar
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    Darthdingo is offline
    Phase 3
    DAY 2 / Week 2

    Wednesday 06-15-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 185lbs x 5
    80% = 215lbs x 5
    90% = 240lbs x 5+
    65% = 170bs x 20

    Front Squat Dumbbells = 5 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10

    Lying Leg Curls = 4 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 5
    Reply With Quote

  22. #112
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    Phase 3
    DAY 3 / Week 2

    Friday 06-17-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 120lbs x 5
    80% = 130lbs x 5
    90% = 150lbs x 5+
    70% = 120lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *
    50lbs x 10 *

    Barbell Row = 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  23. #113
    Registered User Darthdingo's Avatar
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    Phase 3
    DAY 1 / Week 3

    Monday 06-20-16

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 100lbs x 5 [B]
    [B] Working set = 95% @ 115lbs x 5 [B]
    + First set Last = @ 75% = 90lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *
    80lbs x 10 *

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
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  24. #114
    No help for this one.... Squid24's Avatar
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    Location: Michigan, United States
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    Things are looking good in here.

    How have you been holding up?
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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  25. #115
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    Things are looking good in here.

    How have you been holding up?
    Thanks for the follow up, yeah feeling really good actually, and lifts going up each phase. Not sure if I should keep this going a few more phases after this week ? Or try something new like Ogus 7-5-3 ?
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  26. #116
    Registered User Darthdingo's Avatar
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    Haven't been working out this week, due to a silly klutz wipe-out I took at the pool on Sunday. Some freak accident tripping over my towel and lawn chair, got my foot caught in it, and fell hard, scraped my shin all up real bad, and banged foot. My side of foot is getting black and blue and sort of spreading the last several days. And ball of foot hurts to walk on.

    Anyways just doing a delaod of upper body stuff only for awhile.
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  27. #117
    Registered User Darthdingo's Avatar
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    DELOAD

    Phase 3
    DAY 3 / Week 2

    Friday 06-24-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *


    Barbell Row = 3 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  28. #118
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    Phase 3

    DELOAD

    Monday 06-27-16

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3

    OH Press = 4 x 10
    70lbs x 10
    70lbs x 10
    80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *


    T-Bar Rows = 3 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Reply With Quote

  29. #119
    Registered User Darthdingo's Avatar
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    Phase 3

    DELOAD

    DAY 2 / Week 2

    Wednesday 06-29-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3

    Front Squat Dumbbells = 4 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10


    Lying Leg Curls = 3 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 6 x 10 / Pullups
    6 x 10 / 6 x 6
    Reply With Quote

  30. #120
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    DELOAD

    Phase 3
    DAY 3 / Week 2

    Friday 07-01-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *


    Barbell Row = 3 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

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